Snatch & Raspberry Tea.

Snatch @ 16 kg                      4 min @ 12 rpm     x 2
                                              2 min @ 12 rpm

Swings @ 20 kg                     30/30                    x 2

Jerks @ 20 kg                        6 min @ 8 rpm (m6 @ 14)



Jerks @ 24 kg                        2 min @ 10 rpm

Jerks @ 16 kg x 2                  3 min @ 8 rpm
(less bogged down with the bells.... need some rack practice as well as fixation)

Total Kg:  6648  (getting easier to increase work... everything doesn't have to be heavy....focus on quality of reps and fixation.  simple.  push pull.)

Pull Pull.

Snatch @ 16 kg                  4 min @ 12 rpm          x 2

Swings @ 24 kg                  10/10                        x 2

Jerks @ 20 kg                     6 min @ 8 rpm          (m4 @ 9, m6 @ 10)
                                           6 min @ 8 rpm         (m4,5 @ 7, m6 @ 5)

Jerks @ 24 kg                     2 min (m1 @ 14, m2 @ 10)
                                           4 min @ 7 rpm (m3 @ 5)

Totak Kg: 5576

Work capacity is definitely increasing.  I'm still overthinking things and tryng to force the bells up too much.  I have to remind myself this takes time.  Just keep increasing.

Pull.

Snatch @ 16 kg                   4 min @ 12 rpm x 3 (-2)

Swings @ 24 kg                  10/10  x 2

Lockout Hold @ 20 kg        6 min (switch hands every minute)

Jerks @ 20 kg                      4 min @ 12 rpm (m3 @ 10, m4 @ 8)
                                            4min @ 10 rpm

Jerks @ 24 kg                      2 min @ 10 rpm


Total Kg:  5352

Ug.

Deadlifts.

@ 175  x  5
@ 195  x  3
@ 225  x  5 x 3
@ 260  x  3 x 2 
            x  1 w/ 5 foot walk.


PP  5 x 5

Coc #1    3 x 3

Plate Curls w 10lbs  3 x 5 (l,r)

Refuse.

Jerks @ 20 kg                         4 min @ 8 rpm
Cleans @ 20kg                        4 min @ 8/10 rpm  (one minute rest in between)

Jerks @ 20kg                          4 min @ 10 rpm (m4 @ 8 rpm)
Cleans @ 20kg                        4 min @ 12 rpm (one minute rest in between)

One Arm Long Cycle @ 20kg   4 min @ 8 rpm (m4 @ 7 rpm)


Jerks @ 24 kg                         4 min @ 7 rpm (better), 2 min @ 10 rpm

         @ 32 kg                         2 min @ 6 rpm  (m2 @ 3)

Swings @ 32 kg                      10/10

Total Kg: 4820

Still Fucking Tired.

Why am I always so fucking tired...... oh yeah, because I work in a stupid fucking restaurant.

Swings @ 16 kg               30/30

Jerks @ 20 kg                  6 min @ 8 rpm (m5 @ 10rpm), 8 min @ 8 rpm (m8 @ 10rpm)

Snatch @ 16 kg                4 min @ 12 rpm (m3 @ 13rpm), 2 min @ 12 rpm

Jerks @ 24 kg                  2 min @ 8 rpm x 2 (m2 @ 10rpm)

Swings @ 32 kg               10/10

Swings @ 24 kg               10/10

Total kg: 6360

Shorter Sets.

Swings @ 16 kg                  20/20 

Jerks @ 20 kg                     4 min @ 8 rpm    x 2, 4 min @ 10 rpm (m4 @8rpm)

Snatch @ 16 kg                   4 min @ 12 rpm  (timing is better) x 2

Jerks @ 24 kg                     2 min @8 rpm

Swings @ 24 kg                  10/10


Total Kg: 5080